Киноа крупа — полезные свойства и противопоказания

Приверженцы вегетарианской диеты и поклонники здорового образа жизни знают насколько трудно найти диетический продукт, который был бы на 100% натуральным, полностью утолял чувство голода, подходил для всех без исключения и к тому же позволял без вреда избавиться от пары лишних килограмм веса. Тем не менее, такой продукт существует. Имя ему киноа (или рисовая лебеда). А эпитет «золотое зерно Анд» наглядно демонстрирует не только его высокую стоимость, но и уникальные природные качества.

Чем привлекательна неизвестная многим крупа? В чем ее преимущества и почему ученые НАСА не только внесли ее в рацион питания космонавтов, но и выбрали в качестве подходящей культуры для будущего выращивания в космическом пространстве?

Наследие инков на страже здоровья нового поколения

Растет киноа на склонах Аргентинских Анд, в Боливии, Чили, Колумбии, Эквадоре и Соединенных Штатах. В древней цивилизации инков  ее семена считались священными, получив название «мать зерна». Инки считали, что бог вложил в маленькое семя киноа весь необходимый для долгой и здоровой жизни энергетический запас.

С представителями доколумбийской цивилизации согласна и ООН, которая не только назвала давно ушедший 2013 год «Международным годом киноа», но  и считает продукт одним из главных в обеспечении глобальной продовольственной безопасности. Обосновано это высоким содержанием питательных веществ, простоте использования и легкости роста.

6 Преимуществ киноа

1. Высокое содержание питательных веществ

   185 г киноа (приблизительно одна чашка) содержит 16 грамм белка и 5 грамм клетчатки, а также:

   витамины и микроэлементы	% рекомендуемой суточной дозы
   марганец	58%
   фосфор	28%
   фолиевая кислота	19%
   медь	18%
   железо	15%
   цинк	13%
   калий	9%
   витамины В1, В2 и В6	более 10%

   Это включает в себя 222 калории с 39 г углеводов и 6 г жира, а также минимально необходимым количеством омега-3 жирных кислот. Калорийность намного выше всех известных зерновых с меньшим содержанием гидратов.
2. Высокое содержание белка

   Белок крайне необходим организму в качестве строительного материала. Как известно, белки состоят из аминокислот, некоторые из которых считаются « незаменимыми», потому что организм не может их производить, но должен потреблять извне.

   Таким образом, если продукт содержит все незаменимые аминокислоты, он  считается полноценной белковой пищей. Единственным исключением в растительном мире и является рисовая лебеда, имеющая высокие показатели всех незаменимых аминокислот.
   
   В зависимости от сорта она может содержать до 23% белка намного выше, чем у пшеницы и кукурузы. Ее белок является полным и обеспечивает организму 10 незаменимых аминокислот. Среди них, такие как аргинин и гистидин (необходимые для развития мозга), а также лизин — основа роста в детском возрасте.

   Этот факт делает незаменимой крупу для полноценного питания спортсменов и идеальной для вегетарианской диеты, в качестве заменителя мяса
3. Низкий гликемический индекс

   Гликемический индекс является показателем того, как быстро продукты повышают уровень сахара в крови. В свою очередь, продукты с высоким гликемическим индексом могут стимулировать чувство голода и вызывают ожирение.
   

   Гликемический индекс лебеды составляет 53 при самом низком 17, что делает ее полезной для больных диабетом, а также тех, кто собирается сбросить пару лишних килограмм.
4. Отсутствие глютена
   Большинство исследователей считают, что аглютеновая диета может быть полезна только при условии, что она основана на продуктах, которые естественным образом не содержат глютен. Проблемы возникают, когда люди едят безглютеновые продукты, изготовленные из рафинированных крахмалов, что делает нездоровую пищу еще более нездоровой из-за высокого содержания клейковины.
   
   Учитывая, что рисовая лебеда изначально не содержит глютена, она является идеальным заменителем таких ингредиентов пищи, как картофель, кукуруза, рафинированная тапиока или рисовая мука, а также хлеб.
5. Высокое содержание клетчатки от 17 до 27 грамм на чашку крупы
   Ровно в два раза больше, чем у большинства зерновых.
   
   При этом основной процент приходится на растворимые волокна, которые предотвращают возникновение запоров, а также способствуют снижению уровня холестерина, увеличивают чувство сытости и при этом эффективно борются с излишками веса.
6. Растительные антиоксиданты
   Помимо минералов и витаминов существуют другие биологически активные вещества, такие как флавониды.
   
   Рисовая лебеда содержит 2 из них, наиболее мощных и хорошо изученных — кверцетин и кемпферол. Они обеспечивают организму противовирусную, противовоспалительную, противоопухолевую и антидепрессивную защиту.

И напоследок. Содержание жира может доходить до 9% с преобладанием линолевой кислоты. Это говорит о наличие полиненасыщенных незаменимых жирных кислот, которые участвуют в образовании многих важнейших клеточных медиаторов, ответственных за надлежащее функционирование и стабильность клеточных мембран, развитие нервной системы и гормональной регуляции процессов свертывания крови.

Как приготовить

На вкус лебеда чем-то напоминает коричневый рис, но, с манной текстурой. Перед приготовлением семена желательно несколько раз промыть, слегка перетирая крупу руками, чтобы избавиться от сапонинов, жесткого вещества добавляющего семенам легкую горечь. Промывание считается законченным, если вода остается прозрачной и без примесей пены. Затем процеживают и варят 10-15 минут, как и любую кашу в отношении ½ (одна часть зерна на 2 части воды).

На завтрак можно приготовить каши из киноа с добавлением изюма, корицы и бананов. Вареные зерна могут добавляться в супы и салаты. Их хорошо смешивать с темными бобами и жареными овощами. В качестве десерта к вареной массе добавляют мед и шоколад, чтобы получить вкусные энергетические батончики.

Пару советов для женщин

В качестве косметического средства лебеду можно использовать для улучшения структуры волос и гидратации сухой и тонкой кожи. Для гидратации — кипятим зерна в небольшом количестве молока 15 минут до образования густой массы. Накладываем теплой на лицо и держим 30 минут.

Маска для поврежденных волос состоит из смеси вареных зерен и небольшого количества оливкового масла. Наносим на волосы, выдерживаем 20 минут, затем тщательно ополаскивается водой.

Немного о вреде и противопоказаниях

Противопоказания к применению есть практически у всех ныне известных продуктов. Тем не менее, вред от рисовой лебеды минимальный. В чем он заключается. Нежелательно использовать для людей, имеющих проблемы с почками из-за высокого содержания оксалатов. Наличие фитиновой кислоты может предотвратить всасывание кальция. Чтобы этот вред устранить используют предварительное замачивание, которое способствует деградации фитиновой кислоты.

В остальном — это сплошная польза. Тем более что в магазинах питания продаются уже хорошо очищенные зерна, а также готовые продукты в форме мюсли, хлопьев, батончиков и даже безалкогольного пива.

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90000 Nutrition, health benefits, and dietary tips 90001 90002 If you buy something through a link on this page, we may earn a small commission. How this works. 90003 90002 Quinoa is a whole grain that is rapidly growing in popularity due to its many health benefits. 90003 90002 Although people can cook and eat quinoa seeds in a similar way to most grains, the quinoa plant itself is more similar to beetroots and spinach. People can eat both the seeds and leaves of this versatile, nutritious plant.90003 90002 Farmers cultivate over 120 different types of quinoa. However, the most common versions available in grocery stores are white, red, and black quinoa. 90003 90002 In this article, we explain the evidence-based health benefits of quinoa. We also look at the nutritional content of quinoa and how to add it to the diet. 90003 90002 Below are some of the health benefits of regularly consuming quinoa. 90003 90014 A plant-based source of protein 90015 Share on PinterestQuinoa is a good source of protein for people following a plant-based diet.90002 People following a plant-based diet need to find nonanimal sources of protein to ensure they are getting enough. 90003 90002 One cup of cooked quinoa weighing 185 grams (g) provides 8.14 g of protein. 90003 90002 The proteins in quinoa offer a wide range of amino acids. Amino acids are vital for supporting muscle development and immune activity, among other essential functions. 90003 90002 This makes quinoa an excellent dietary choice for people following a vegetarian or vegan diet. 90003 90002 Quinoa, unlike many other grains, is also an excellent source of lysine.This is an essential amino acid. Lysine is vital for the synthesis of proteins. Although deficiency is rare, it can cause a range of medical issues, as lysine plays a role in processes such as growth and development. 90003 90014 High fiber content 90015 90002 Quinoa has a high fiber content compared with other grains, providing 5.18 g in a single 185 g cup. This equates to at least 15.42% of a person’s daily requirement, depending on their age and sex. 90003 90002 According to the Academy of Nutrition and Dietetics, consuming enough fiber can help reduce the risk of several health conditions, including constipation, high cholesterol, high blood pressure, and diverticulosis.90003 90002 Diets rich in fiber may also promote a healthy weight. This is because foods high in fiber help people feel fuller for longer, potentially reducing their overall intake of food. 90003 90002 Here, learn more about why people need dietary fiber. 90003 90014 A source of antioxidants 90015 90002 Quinoa is a good source of antioxidants compared with other common grains in a gluten-free diet. Most gluten-free products consist of corn, rice, or potato flour. These generally provide fewer nutrients than products using quinoa, such as quinoa flour.90003 90002 Quinoa provides vitamin E. This is an antioxidant compound that may help reduce the risk of coronary heart disease, certain cancers, and several eye disorders. 90003 90002 New studies regularly emerge that confirm the health benefits of adequate whole grain intake and their antioxidant capacity. 90003 90014 Helps meet manganese requirements 90015 90002 One cup of cooked quinoa contains 1.17 milligrams (mg) of manganese. This accounts for around 27.43% of the adequate intake of manganese for males and 35.05% for females. 90003 90002 Manganese is essential for development and metabolism. This element also works alongside many enzymes in the body to support their function. 90003 90014 Good source of iron 90015 90002 One cup of quinoa supplies 2.76 mg of iron, providing 34.5% of the recommended intake for males and 15.33% for females. Maintaining adequate levels of iron is essential for good health. 90003 90002 Iron is necessary for a range of processes in the human body. It is, for example, an essential part of hemoglobin.This compound carries oxygen in the blood, supporting energy and cell function throughout the body. 90003 90002 Adequate iron intake also supports healthy connective tissue and muscle metabolism. 90003 90002 Read more on the role of iron in the body. 90003 90014 A source of folate 90015 90002 Folate is an essential B vitamin that plays a key role in the formation of DNA. It is particularly important that women obtain enough folate during pregnancy to reduce the chance of neural tube defects in their babies, according to the Office of Dietary Supplements (ODS).90003 90002 Getting enough dietary folate might also reduce the risk of several cancers and depression. 90003 90002 One cup of cooked quinoa contains 77.7 micrograms (mcg) of folate, or 19.43% of the daily requirement. 90003 90002 Pregnant women may only be able to get enough folate by taking folic acid supplements. However, consuming more folate in the diet can reduce the risk of deficiency. Quinoa provides a good proportion of a person’s daily folate value. 90003 90014 Provides magnesium 90015 90002 One cup of cooked quinoa contains 118 mg of magnesium.Although the daily recommended amount increases with age, quinoa is a good source of the mineral. 90003 90002 Magnesium is essential for the function of more than 300 enzymatic reactions and is present in every cell of the body. 90003 90002 The ODS suggest that low levels of magnesium have possible links to the following health concerns: 90003 90002 However, more research is necessary to confirm the effects of dietary magnesium on these conditions. 90003 90014 Contains quercetin and kaempferol 90015 90002 Quinoa contains the plant compounds quercetin and kaempferol.90003 90002 These antioxidants may protect against a range of chronic conditions. For example, according to some research, kaempferol may help protect against infection, heart disease, diabetes, and several cancers, including those of the skin and liver. 90003 90002 Quercetin may also help boost the body’s defenses against infection and inflammation. 90003 90002 Plant experts classify quinoa as a pseudocereal, not a grain. This means that it is a nongrassy plant that food producers can use in much the same way as cereals and grains.It also has a similar nutritional profile. 90003 90002 Manufacturers can mill or grind the seeds of pseudograins into flour, as with other grains and cereals. 90003 90002 Nutritionally, quinoa is a whole grain. Whole grains include the entire grain seed without removing any of its parts. 90003 90002 Whole grains provide essential vitamins, minerals, and fiber that might otherwise not be available after removing parts of the grain. 90003 90002 Quinoa is naturally gluten-free. 90003 90002 One cup of cooked quinoa provides: 90003 90100 90101 222 calories 90102 90101 8.14 g of protein 90102 90101 5.18 g of fiber 90102 90101 3.55 g of fat, of which 0.42 g is saturated 90102 90101 39.4 g of carbohydrate 90102 90111 90002 Quinoa is highly nutritious and can provide a large portion of a person’s daily requirement or adequate intake for several important nutrients, including: 90003 90114 90115 90116 90117 90118 Nutrient 90119 90120 90117 90118 Percentage of daily requirement for adults 90119 90120 90125 90116 90117 Magnesium 90120 90117 At least 28.10%, depending on sex and age 90120 90125 90116 90117 Manganese 90120 90117 27.43% for males, and 25.05% for females 90120 90125 90116 90117 Folate 90120 90117 19.43% 90120 90125 90116 90117 Phosphorus 90120 90117 40.14% 90120 90125 90116 90117 Copper 90120 90117 39.44% 90120 90125 90116 90117 Iron 90120 90117 34.5% for males, and 15.33% for females 90120 90125 90116 90117 Zinc 90120 90117 18.36% for males, and 25.25% for females 90120 90125 90116 90117 Potassium 90120 90117 6.77% 90120 90125 90116 90117 Vitamin B-1 90120 90117 16.5% 90120 90125 90116 90117 Riboflavin 90120 90117 18.55% for males, and 10% for females 90120 90125 90116 90117 Vitamin B-6 90120 90117 Around 17.54%, depending on age 90120 90125 90192 90193 90002 The same amount of quinoa contains traces of vitamin E, vitamin B-3, and calcium. 90003 90002 Quinoa contains bitter tasting compounds called saponins that keep insects away without the need of pesticides. They are especially concentrated in the outer coating of quinoa.90003 90002 Manufacturers can easily remove saponins by rinsing quinoa with water before consumption. 90003 90002 Although producers of most packaged quinoa have already removed most of the saponins, people may wish to give it an extra rinse before consuming it. 90003 90002 It is easy to incorporate quinoa into the diet. People can use it instead of rice in any recipe. Its small grains cook to tender in as little as 15 minutes. 90003 90002 Quinoa has a subtle nutty taste that makes it a very versatile ingredient.It can play a role in baking or as a breakfast grain. Quinoa also works well in hot side dishes, cold salads, and burgers. 90003 90002 Try these healthful quinoa recipes: 90003 90002 A range of quinoa products is available for purchase online. 90003 90014 Q: 90015 90002 Are any other pseudograins available that can match quinoa in terms of nutritional impact? 90003 90014 A: 90015 90002 Although quinoa is a highly nutritious carbohydrate option, there are other pseudograins that provide similar health benefits.Buckwheat, teff, and amaranth are nutrient dense pseudograins that people can use as substitutes for quinoa in recipes. Not only are these pseudograins filling and delicious, but each of them offers a number of impressive health benefits. 90003 90002 Buckwheat is packed with nutrients including magnesium and manganese, and its consumption may boost heart health and promote blood sugar control. Teff is an excellent source of plant-based protein, providing almost 10 g per cooked cup. It is also rich in fiber, making it a particularly satiating carbohydrate source.90003 90002 Amaranth is another protein-packed pseudograin known for its concentration of powerful antioxidants. Antioxidants present in amaranth may help promote health in many ways, such as by protecting cells against free radical damage and reducing the risk of oxidative stress-related diseases. 90003 90002 A person can try using one of these pseudograins if they do not like the taste of quinoa, or if they simply want to add more healthful carbohydrate options to their diet. 90003 90224 Katherine Marengo LDN, R.D. 90225 90226 Answers represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice. 90227.90000 Quinoa: Health Benefits & Nutrition Facts 90001 90002 Quinoa, often described as a «superfood» or a «supergrain,» has become popular among the health conscious, with good reason. Quinoa (pronounced KEEN-wah or ke-NO-ah) is packed with protein, fiber and various vitamins and minerals. It is also gluten-free and is recommended for people who are on a gluten-free diet. 90003 90002 Often used as a substitute for rice, quinoa is commonly considered to be a grain and is usually referred to as such, but it is actually a seed.»The yellowish pods are the seed of a plant called 90005 Chenopodium quinoa 90006, native to Peru and related to beets, chard and spinach,» wrote Nicole Spiridakis in a story for NPR. When cooked, quinoa is soft and fluffy, with a slightly nutty taste. It can also be made into flour, flakes and various foods like pasta and bread, according to the Grains and Legumes Nutrition Council. 90003 90002 Quinoa comes from Peru, Bolivia and Chile. It grows in the Andes Mountains, and for millennia it has been a food staple for the native people there.According to a field crops article by the University of Wisconsin and the University of Minnesota, quinoa means «mother grain» in the Incan language. 90003 90002 Recently, the surge in quinoa demand has pushed production beyond South America to more than 70 countries, according to the Food and Agriculture Organization of the United Nations. Today, large-scale quinoa crops grow in China, North America, France and India. Quinoa production is picking up in Africa and the Middle East, according to a 2016 assessment in Frontiers in Plant Science.90003 90002 According to Spiridakis, there are 1,800 types of quinoa. Quinoa seeds can be black, red, white, purple, pink, yellow, gray, orange, green or yellow. In the United States, white (traditional) and red (Incan) quinoa are commonly available. While the white variety is more flavorful, the red contains more nutrients. 90003 90014 Nutrient profile 90015 90002 «Quinoa is a good source of protein, fiber, iron, copper, thiamin and vitamin B6,» said Kelly Toups, a registered dietician with the Whole Grains Council.It’s also «an excellent source of magnesium, phosphorus, manganese and folate.» Toups emphasized that a » ‘good source’ means that one serving provides at least 10 percent of the daily value of that nutrient, while ‘excellent source’ means that one serving provides at least 20 percent of the daily value of that nutrient.» 90003 90002 A 2009 article in the Journal of the Science of Food and Agriculture stated that quinoa’s «unusual composition and exceptional balance» of protein, oil and fat, as well as its minerals, fatty acids, antioxidants and vitamins, make it a highly nutritious food.The article also noted that phytohormones are found in quinoa, unlike many other plant foods. Phytohormones help regulate plant growth. Some types, called phytoestrogens, are being studied as a treatment for menopause symptoms because they sometimes behave like estrogens in the body. 90003 90002 A 2017 study in the Journal of Nutraceuticals and Food Science determined that compared to other cereals, which people around the world rely upon for macronutrients, quinoa has more protein and a greater balance of essential amino acids.Nutritionally, it resembles milk protein more than cereals like wheat, corn and barley. It also surpasses cereals in amounts of dietary fiber, lipids, calcium, iron, zinc, phosphorus and vitamins B1, B2, B6, C and E. 90003 90002 Here are the nutrition facts for quinoa, according to the U.S. Food and Drug Administration, which regulates food labeling through the Nutrition Labeling and Education Act: 90003 90002 / * info (hed, dek, source, credit) * / .rg-container {font-family: & 90003 90026 90027 90028 90029 Amt per serving 90030 90029% DV 90030 90033 90029 Amt per serving 90030 90029% DV 90030 90038 90039 90040 90028 90042 Total Fat 2g 90043 90042 3% 90043 90046 90042 Total Carbohydrate 21g 90043 90046 90038 90028 90042 Cholesterol 0mg 90043 90042 0% 90043 90046 90042 Dietary Fiber 3g 90043 90042 11% 90043 90038 90028 90042 Sodium 7mg 90043 90042 0% 90043 90046 90042 Sugars 0.9g 90043 90042 7% 90043 90038 90028 90042 Potassium 172mg 90043 90042 5% 90043 90046 90042 Protein 4g 90043 90046 90038 90028 90042 Vitamin A 90043 90042 0% 90043 90046 90042 Vitamin C 90043 90042 0% 90043 90038 90028 90042 Calcium 90043 90042 1% 90043 90046 90042 Iron 90043 90042 8% 90043 90038 90105 90106 90002 SOURCE: USDA 90003 90014 Quinoa health benefits 90015 90002 90112 A complete protein 90113 90003 90002 «Quinoa is most famous for being one of the only plant foods that supplies complete proteins, offering all essential amino acids in a healthy balance,» Toups told Live Science.Essential amino acids are ones that the body can not produce on its own, and complete proteins contain all of them in roughly equal measure. There are nine essential amino acids, listed by the National Institutes of Health as the following: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. Unlike other grains, quinoa is a particularly good source of lysine, according to the Ohio Agricultural Research and Development Center. Quinoa and other whole grains also contain 25 percent more protein than refined grains, according to Toups.90003 90002 90112 Anti-inflammatory benefits 90113 90003 90002 Scientists are still working to understand all the implications of chronic inflammation on the body’s health. The Mayo Clinic lists autoimmune disorders like lupus and rheumatoid arthritis, asthma, inflammatory bowel disease and Chrohn’s disease as problems in which chronic inflammation plays a role. Less obvious disorders influenced by chronic inflammation may include cardiovascular disease and cancer. 90003 90002 Quinoa and other whole grains may help decrease the risk of this dangerous inflammation, according to Toups.They «help promote healthy gut microbes (the friendly bacteria in the gut), which is important for preventing obesity, inflammation and disease.» World’s Healthiest Foods notes that quinoa is known to contain many anti-inflammatory nutrients, including phenolic acids, cell wall polysaccharides and vitamin E family nutrients such as gamma-tocopherol. 90003 90002 90003 Quinoa, shown here in a vegetable medley, is a nutritious «superfood.» (Image credit: naD photos Shutterstock.com) 90002 90112 Gluten free 90113 90003 90002 Gluten-free diets are recommended for people with Celiac disease, a severe gluten intolerance.Though the scientific community is still debating the benefits of gluten-free diets for people who do not have Celiac disease, plenty of Americans have jumped on the bandwagon. Medical News Today estimates that approximately 1.6 million follow a gluten-free diet without having been diagnosed with the disease. 90003 90002 People who follow gluten-free diets can have a hard time getting all of their essential nutrients. The Mayo Clinic lists iron, calcium, fiber, thiamin, riboflavin, niacin and folate as nutrients especially lacking in gluten-free diets.90003 90002 «Because quinoa is naturally gluten-free, this nutritionally dense grain is the perfect pick for gluten-free diets,» said Toups. She pointed to a study published in the Journal of Human Nutrition and Dietetics in which researchers at Columbia University’s Celiac Disease Center found that «the nutritional profile of gluten-free diets was improved by adding oats or quinoa to meals and snacks. Most notable increases were protein (20.6 grams vs. 11 g) iron (18.4 milligrams vs. 1.4 mg, calcium (182 mg vs.0 mg) and fiber (12.7 g vs. 5 g). «90003 90002» Similarly, «continued Toups,» in a study in Food Chemistry, researchers suggest that adding quinoa or buckwheat to gluten-free products significantly increases their polyphenol content, as compared to typical gluten-free products made with rice, corn and potato flour. Products made with quinoa or buckwheat contained more antioxidants compared with both wheat products and the control gluten-free products. «Polyphenols are chemicals that protect cells and body chemicals against damage caused by free radicals, which are reactive atoms that contribute to tissue damage in the body.90003 90002 90112 Lowering cholesterol 90113 90003 90002 Quinoa’s good fiber content can aid in lowering cholesterol levels, according to Toups. Fiber aids in digestion, which requires bile acids, which are made partly with cholesterol. As your digestion improves, the liver pulls cholesterol from the blood to create more bile acid, thereby reducing the amount of LDL, the bad cholesterol. A study published in the journal Plant Foods for Human Nutrition found that rats that had consumed a high level of fructose and were then fed a quinoa diet reduced their LDL cholesterol by 57 percent.90003 90002 A 2017 study published in Current Developments in Nutrition found that overweight or obese people who ate between 25 and 50 grams of quinoa per day for 12 weeks saw significantly lowered triglyceride concentrations and a 70 percent reduction in metabolic syndrome prevalence. 90003 90002 Toups pointed to a study in the American Journal of Clinical Nutrition that looked at the effect of whole grains on patients taking cholesterol-lowering medications called statins. Those who ate more than 16 g of whole grains like quinoa every day had lower non-HDL cholesterol levels than those who took the statins without eating the whole grains.»Whole-grain intake and statin use were also significantly linked with healthier total cholesterol / HDL-cholesterol ratios and total cholesterol concentrations,» she added. 90003 90002 90112 Heart health 90113 90003 90002 Lowering LDL cholesterol is good for your heart, but quinoa can benefit your ticker in other ways as well. A study published in the Journal of Food Lipids noted that quinoa seeds possess many of the dietary flavonoids «shown to inversely correlate with mortality from heart disease.»90003 90002 Furthermore, quinoa can provide heart-healthy monounsaturated fat via its oleic acid content, as well as omega-3 fatty acids and alpha-linolenic acids, according to World’s Healthiest Foods. Most foods lose their healthy fatty acids when oxidized, but quinoa’s nutrients hold up to boiling, simmering and steaming. 90003 90002 Toups referred to a study in the European Journal of Nutrition that found other evidence for quinoa’s cardiovascular benefits. In this study, she said, «Italian researchers found that quinoa produced lower free fatty -acid levels and triglyceride concentrations (which are associated with a reduced risk of heart disease) than other gluten-free pastas and breads studied.»90003 90002 90003 (Image credit: Dreamstime.) 90002 90112 Digestion 90113 90003 90002 One cup of cooked quinoa contains 21 percent of the recommended daily intake of fiber, which is great news for your gut. Quinoa is also more easily digestible than many other grains, according to World’s Healthiest Foods. Furthermore, a study in the British Journal of Nutrition found that participants reported feeling fuller after eating quinoa, buckwheat or oats than after eating wheat or rice. 90003 90002 90112 Diabetes and hypertension 90113 90003 90002 «Quinoa has also been studied for its role in diabetes management and hypertension, «said Toups.Commenting on a study published in the Journal of Medicinal Food, she said, «Brazilian scientists researched 10 traditional Peruvian grains and legumes for their potential in managing the early stages of Type 2 diabetes. They found that quinoa was especially rich in an antioxidant called quercetin and that quinoa had the highest overall antioxidant activity (86 percent) of all 10 foods studied. » She added that the study led researchers to conclude that quinoa, kañiwa (quinoa’s cousin) and other traditional crops from the Peruvian Andes have potential in helping researchers to develop effective dietary strategies for managing Type 2 diabetes and associated hypertension.90003 90002 90112 Longevity 90113 90003 90002 According to some scientists, the fiber in quinoa could actually help people live longer. A meta-analysis of relevant studies published in the American Journal of Epidemiologyconcluded, «high dietary fiber intake may reduce the risk of total mortality.» 90003 90002 Two additional recent studies linked whole-grain consumption with longevity. One large-scale study published in BioMed Central found positive results when researchers looked at whole-grain consumption and death from chronic diseases such as cancer, cardiovascular disease, diabetes and more.They noted the fiber as being particularly beneficial. Another study published in JAMA Internal Medicine found that whole-grain consumption was associated with a lowered risk of cardiovascular disease in American men and women. 90003 90014 Quinoa risks 90015 90002 There are a few health risks associated with eating quinoa. Quinoa seeds are coated with saponins, which are chemicals designed to protect plants from diseases caused by fungi, bacteria and viruses, according to the Environmental Protection Agency.Saponins can have a bitter, soapy taste, so quinoa should be rinsed thoroughly in cold water before it is cooked. 90003 90002 For some, saponins can do more than leave a bad taste in the mouth: They can cause stomach irritation and, according to the horticultural department at Purdue University, possibly damage the small intestine. The high fiber content in quinoa may also result in upset stomachs, according to Livestrong.com. 90003 90014 Quinoa in the diet 90015 90002 Quinoa cooks faster than most whole grains, taking only 12 to 15 minutes, according to Toups.This makes quinoa «an easy grain for busy families and individuals to add to their weekly rotation,» she said. Furthermore, «Unlike some grains that tend to dry out when cooled, quinoa maintains a pleasant, chewy texture when served warm, chilled or at room temperature.» 90003 90002 This all means that quinoa can be incorporated into your diet in a variety of ways, from being prepared as a breakfast porridge to being an addition to salads or prepared like a pilaf. «Quinoa can also be used to thicken up soups or stews, and quinoa flour can be used in gluten-free baking,» said Toups.90003 90014 Quinoa production 90015 90002 Quinoa’s popularity has grown rapidly in recent years. From 2011 to 2015 року, quinoa prices jumped 202 percent, according to The Straits Times. Exported Peruvian quinoa tripled in value between 2012 and 2017, from $ 34.5 million to $ 124 million. This demand surge has caused unforeseen consequences for the environment. Typically, farmers rotate crops, but growing quinoa year after year can result in soil erosion, water depletion and land degradation, according to The World Policy Institute.90003 90002 Extreme weather can cause problems for large-scale quinoa production. In 2017, El Nino ravaged Peruvian farms, destroying quinoa and other crops. As a result, researchers as Peru’s National University of Altiplano have developed new strains of quinoa that are resistant to harsh weather, drought and plague, according to Peru Reports. These new developments will be increasingly important as climate change impacts quinoa-growing regions, such as the Bolivian highlands, which have suffered severe droughts that decimated once-valuable quinoa crops, according to Inside Climate News.90003 90002 According to the Food and Agriculture Organization of the United Nations, however, quinoa is relatively stable compared to some other mass-produced crops and therefore could be instrumental to feeding the world as the effects of climate change escalate. Quinoa is adaptable, able to grow in regions with 40 percent to 88 percent humidity and temperatures from 25 to 100 degrees Fahrenheit (minus 4 to 38 degrees Celsius), according to a 2017 review in the Journal of Pharmacognosy and Phytochemistry.The review’s authors posit that quinoa’s adaptiveness may help curb mass hunger, particularly in the world’s most populous country, India. 90003 .90000 13 Tasty Quinoa Recipes For Babies and Its Health Benefits 90001 90002 You may already be feeding your baby with solids like banana puree, infant cereal, and mashed carrots. As your little one gets ready to experience other flavors, you would want to introduce a range of foods with varying textures and flavors. Exposure to healthy foods early in life could help them develop a long-lasting taste. 90003 90002 Quinoa is one such nutritious grain you can add to your baby’s first foods. Experts believe that whole grains like quinoa and millet expose babies to the world of food textures.90003 90002 MomJunction will tell you why you may feed quinoa to your little one, and shares some delicious recipes. 90003 90008 When To Introduce Quinoa To Babies? 90009 90002 You may introduce quinoa between eight and ten months. Babies can tolerate it even before eight months of age, but it is good to wait until their digestive system improves. Consult your pediatrician before introducing any solids to your little one. Generalities may or may not apply to your baby. 90003 90008 Quinoa And Its Nutrition Facts 90009 90002 The ancient Incas called quinoa «the mother grain».It is harvested and prepared in a process similar to that of rice and other grains but it does not technically belong to the category of cereal grains. It is the seed of a green vegetable that resembles spinach. 90003 90002 Quinoa is a small grain light in color and round in shape, similar in appearance to sesame seeds. It is available in colors such as purple, red, and black (1). It can be cooked like grain to replace rice and couscous, or it can be used as ground quinoa flour. 90003 90008 Nutritional value of quinoa (cooked) 90009 90020 90021 90022 90023 90024 Nutrient 90025 90026 90023 90024 Value per 100g 90025 90026 90031 90022 90033 Water 90034 90033 71.61g 90034 90031 90022 90033 Energy 90034 90033 120kcal 90034 90031 90022 90033 Protein 90034 90033 4.4g 90034 90031 90022 90033 Carbohydrates 90034 90033 21.3g 90034 90031 90022 90033 Calcium 90034 90033 17mg 90034 90031 90022 90033 Iron 90034 90033 1.49mg 90034 90031 90022 90033 Magnesium 90034 90033 64mg 90034 90031 90022 90033 Phospohorus 90034 90033 152mg 90034 90031 90022 90033 Potassium 90034 90033 172mg 90034 90031 90022 90033 Sodium 90034 90033 7mg 90034 90031 90022 90033 Zinc 90034 90033 1.09mg 90034 90031 90022 90033 Vitamin B-6 90034 90033 0.123mg 90034 90031 90022 90033 Vitamin A 90034 90033 5IU 90034 90031 90022 90033 Vitamin E (alpha-tocopherol) 90034 90033 0.63mg 90034 90031 90022 90033 Thiamin 90034 90033 0.107mg 90034 90031 90022 90033 Riboflavin 90034 90033 0.110mg 90034 90031 90022 90033 Niacin 90034 90033 0.412mg 90034 90031 90022 90033 Vitamin B-6 90034 90033 0.123mg 90034 90031 90022 90033 Folate, DFE 90034 90033 42μg 90034 90031 90146 90147 90002 Source: USDA (2) 90003 90008 Health Benefits Of Quinoa For Babies 90009 90002 Quinoa contains fiber, calcium, folate, iron, etc., (3). Here are a few benefits of adding quinoa to your baby’s diet: 90003 90154 1. A complete source of protein 90155 90002 The seed is considered a complete protein containing the right amount of essential amino acids. The content of these nutrients is higher in quinoa than in common cereals. Quinoa contains all nine essential amino acids and thus is a complete protein source. 90003 90154 2. Vitamins required for healthy development 90155 90002 Quinoa is full of vitamins. It contains a cluster of B group vitamins such as riboflavin, niacin, and thiamine.All these are important for the production and release of energy, and support the baby’s physical and mental development. 90003 90154 3. Minerals for growth 90155 90002 Quinoa is a good source of calcium, iron, potassium, magnesium, etc. Your baby needs all these minerals to grow: Calcium, phosphorous, and magnesium are crucial for bone growth. Iron aids in the production of hemoglobin. Omega 3, 6, 9 fatty acids are good for the brain and eye development. 90003 90154 4. Antioxidants to work against free radicals 90155 90002 Quinoa contains antioxidants, which can scavenge free radicals and prevent DNA damage (4).It reduces oxidative stress in the body, thus fighting its negative health impacts. 90003 90170 5. Fiber for digestion 90171 90002 The high amount of fiber makes quinoa a good laxative that helps in easy digestion (5). It also prevents excess bloating and constipation. 90003 90154 6. Carbohydrates and low GI 90155 90002 Quinoa is a rich source of carbohydrates and has a lower glycaemic index (GI) than other grains, resulting in a sustained release of energy for the baby to play and learn. 90003 90002 If you are impressed with the benefits and want to try quinoa for your baby, then you might want to buy the right type of quinoa.90003 90008 How To Select And Store Quinoa? 90009 90002 Purchase quinoa flour or quinoa flakes for babies. Go by the expiry date on the packet. You may powder the quinoa in a food processor or a coffee grinder, and use this powder to prepare smooth-textured baby cereal food. 90003 90002 You can store quinoa for several months in a cool, dry place. Put it in an airtight container and preferably store it in a refrigerator. Refrigeration prevents the natural oils, which come from the grain, from turning rancid.If you are buying pre-milled whole grain, buy it in small quantities and use it before they get rancid. 90003 90008 How To Cook Quinoa For Your Baby? 90009 90002 Rinse and toast the quinoa before cooking to remove the bitterness and saponins, a bitter compound which plants use as a defense to ward o ff insects. Toasting enables easier digestion of the seed. However, most quinoa available in the US is pre-rinsed. 90003 90002 90024 Rinsing: 90025 Take the desired quantity of quinoa in a fine-mesh strainer and run water over it until bubbles disappear.90003 90002 90024 Toasting: 90025 Heat a frying pan on medium flame and put quinoa in it. Keep stirring until the quinoa turns golden brown. 90003 90002 90024 Cooking and pureeing: 90025 As quinoa can expand like rice, cook one cup quinoa with two to three cups of water. Make cooked quinoa into a puree using milk or water and serve it to your baby. 90003 90002 Soak and / or sprout the quinoa to reduce the phytic acid content, which binds to the minerals and makes them less absorbable. Soaking and sprouting increase the availability of the minerals to the body and also increase the antioxidant levels.90003 90008 Quinoa Recipes For Babies 90009 90002 These recipes are perfect for babies, who are ready for something different. 90003 90154 1. Quinoa porridge 90155 90002 90024 You will need: 90025 90003 90214 90215 1/4 cup quinoa powder 90216 90215 1 to 2 cups water 90216 90219 90002 90024 How to: 90025 90003 90224 90215 Mix quinoa powder and water in a pan. 90216 90215 Keep whisking while cooking, to avoid lumps. 90216 90215 Turn off after getting the desired consistency. 90216 90231 90002 90024 Optional: 90025 Add fruits, vegetables, or yogurt for flavor.90003 90154 2. Quinoa and peas 90155 90002 90024 You will need: 90025 90003 90214 90215 3 cups cooked quinoa 90216 90215 1 cup chicken, vegetable or beef stock 90216 90215 Peas 90216 90219 90002 90024 How to: 90025 90003 90224 90215 Add the ingredients to a medium saucepan and bring to boil. 90216 90215 Simmer for around 10 minutes. 90216 90215 Do not allow it to reduce to pasty thickness. 90216 90215 You may puree it for young babies. 90216 90231 90154 3. Quinoa stir fry 90155 90002 90024 You will need: 90025 90003 90214 90215 1 cup cooked quinoa 90216 90215 Soft cooked apples — diced 90216 90215 Soft cooked yellow squash — diced 90216 90215 Soft cooked sweet potato — diced 90216 90219 90002 90024 How to: 90025 90003 90224 90215 Add olive oil to a pan.Once it is warm, include all the ingredients. Sauté and scramble. 90216 90215 For iron or protein boost, scramble in an egg yolk. 90216 90231 90154 4. Creamy quinoa and bananas 90155 90002 90024 You will need: 90025 90003 90214 90215 1 cup cooked quinoa 90216 90215 1/2 cup plain whole milk yogurt 90216 90215 1/2 banana, mashed 90216 90219 90002 90024 How to: 90025 90003 90224 90215 Mix all the ingredients in a medium saucepan and keep it on low flame for around 10 minutes. 90216 90215 Ensure that quinoa is not reduced to pasty thickness.90216 90231 90154 5. Quinoa fruity feast 90155 90002 90024 You will need: 90025 90003 90214 90215 2oz (1/4 cup) quinoa 90216 90215 4fl oz (1/2 cup) water 90216 90215 1tbsp raisins 90216 90215 1 small apple, peeled, cored and finely diced 90216 90215 1/2 ripe banana, mashed 90216 90215 A pinch of cinnamon 90216 90219 90002 90024 How to: 90025 90003 90224 90215 Boil water in a saucepan, stir in quinoa and let it boil. 90216 90215 Reduce the flame and keep in simmer for five minutes.90216 90215 Add raisins, apple, and simmer it for another five minutes until the water gets absorbed. 90216 90215 Add mashed banana and cinnamon. 90216 90215 Serve it as-is or make it a puree. 90216 90231 90154 6. Creamy quinoa breakfast 90155 90002 90024 You will need: 90025 90003 90214 90215 1 apple (peeled, cored and diced) 90216 90215 1 ripe pear (peeled, cored and diced) 90216 90215 4fl oz (1/2 cup) natural yogurt 90216 90215 1 drop of vanilla 90216 90215 2oz (1/4 cup) cooked quinoa 90216 90219 90002 90024 How to: 90025 90003 90224 90215 Steam the apple and pear.90216 90215 Puree it with vanilla in a blender. 90216 90215 Cook it on low flame for five minutes. Cover with the lid. 90216 90215 Add yogurt to the fruit puree, stir in the quinoa and serve. 90216 90231 90154 7. Easy quinoa and banana breakfast 90155 90002 90024 You will need: 90025 90003 90214 90215 1/2 ripe banana 90216 90215 4oz (1/2 cup) cooked quinoa 90216 90215 4fl oz (1/2 cup) milk (breast milk, formula or whole milk) 90216 90219 90002 90024 How to: 90025 90003 90224 90215 Blend banana in the milk.90216 90215 Pour the mixture into a small saucepan and add the quinoa. 90216 90215 Simmer for 5 to 10 minutes. 90216 90215 Turn off the flame once it thickens. 90216 90215 Make puree if desired. 90216 90231 90154 8. Pretty pink quinoa 90155 90002 90024 You will need: 90025 90003 90214 90215 1 medium beetroot (peeled and diced) 90216 90215 1 apple (peeled and diced) 90216 90215 4oz (1/2 cup) cooked quinoa 90216 90219 90002 90024 How to: 90025 90003 90224 90215 Steam the beet cubes and apple until tender.90216 90215 Puree them together in a food processor. 90216 90215 Add and stir in cooked quinoa. 90216 90231 90154 9. Chicken and quinoa patties 90155 90002 90024 You will need: 90025 90003 90214 90215 8oz (1 cup) ground chicken 90216 90215 1/2 sweet potato 90216 90215 1/2 small onion 90216 90215 1 egg yolk (beaten) 90216 90215 1 apple 90216 90215 1 garlic clove 90216 90215 2oz (1/4 cup) cooked quinoa 90216 90215 A pinch of dried thyme 90216 90219 90002 90024 How to: 90025 90003 90224 90215 Peel the apple, sweet potato, garlic, and onion.90216 90215 Grate them together. 90216 90215 Stir in the beaten egg yolk, ground chicken, quinoa and thyme. 90216 90215 Mix thoroughly. Make small balls, press into half-inch-thick patties. 90216 90215 Cook each side for 10 minutes under the broiler or grill, until thoroughly cooked. 90216 90231 90154 10. Apple cinnamon quinoa bites (for finger foods) 90155 90002 90024 You will need: 90025 90003 90214 90215 1 cup cooked quinoa 90216 90215 1 cup quick oats 90216 90215 1 / 2tsp nutmeg 90216 90215 3tbsp brown sugar 90216 90215 1 / 2tsp cinnamon 90216 90215 1tbsp maple syrup 90216 90215 1 cup chopped apples 90216 90215 1tbsp granulated sugar 90216 90215 2 eggs (slightly beaten) 90216 90219 90002 90024 How to: 90025 90003 90224 90215 Preheat oven to 350oF.90216 90215 Add cooked quinoa and oats to a large mixing bowl. 90216 90215 Add nutmeg, sugars, and cinnamon to the quinoa-oat mixture. 90216 90215 Add eggs, apples, and maple syrup. Mix well. 90216 90215 Spray non-stick cooking spray to a mini-muffin pan and on the top of it as well. 90216 90215 Fill one tablespoon of the mixture to each muffin slot. 90216 90215 Bake for 15 to 20 minutes. Serve it warm. 90216 90231 90154 11. Sweet and savory vegetable quinoa 90155 90002 90024 You will need: 90025 90003 90214 90215 8oz quinoa, cooked in vegetable broth 90216 90215 2tbsp olive oil 90216 90215 2tbsp diced zucchini / courgette 90216 90215 1tbsp raisins 90216 90215 1tbsp dried apricots ( chopped) 90216 90215 1 sweet potato (peeled and diced) 90216 90215 1 spring onion or green onion or scallion (chopped) 90216 90219 90002 90024 How to: 90025 90003 90224 90215 Add olive oil to a frying pan or skillet.90216 90215 Sauté sweet potato dices, zucchini, and onion until golden brown. 90216 90215 Stir in the cooked quinoa, dried apricots, and raisins. 90216 90231 90002 90024 Note: 90025 This is quite a textured dish, ideal for babies who are already chewing. Soak the dried apricots and raisins in warm water to soften them. 90003 90154 12. Sunrise quinoa 90155 90002 90024 You will need: 90025 90003 90214 90215 1 cups cubed ripe mango 90216 90215 1/4 cup applesauce 90216 90215 1 cups cooked quinoa 90216 90219 90002 90024 How to: 90025 90003 90224 90215 Boil two cups water , add one cup quinoa and stir.90216 90215 Cook for 20 minutes on low flame until water is absorbed. 90216 90215 Puree applesauce and mango together in a blender. 90216 90215 Add the puree to the quinoa cereal. 90216 90231 90002 90024 Note: 90025 Add yogurt to make a creamy pudding. 90003 90002 Blend in chicken or pork to make a meal 90003 90154 13. Apple and cheddar quinoa balls 90155 90002 90024 You will need: 90025 90003 90214 90215 1 egg, beaten 90216 90215 1 large apple, grated 90216 90215 200g of cooked quinoa 90216 90215 90g of cheddar 90216 90215 Olive oil 90216 90219 90002 90024 How to: 90025 90003 90224 90215 Preheat oven to 350oF.90216 90215 Add cheddar, quinoa, egg, and apple in a bowl and mix well. 90216 90215 Make balls, place them on a baking tray. 90216 90215 Brush olive oil on the top. 90216 90215 Bake for approximately 30 minutes. 90216 90231 90008 Tips To Make Quinoa Interesting To The Baby 90009 90214 90215 Adding a cinnamon stick to the water while cooking quinoa gives a unique flavor. 90216 90215 Make a sweet dish by cooking quinoa in a 50-50 mix of water and milk. 90216 90215 To attain a delightful savory flavor, cook quinoa in homemade or low-sodium broth.90216 90215 To make it delicious, add coconut water or apple juice. 90216 90215 Add cooked quinoa to the puree of blueberries and banana. 90216 90219 90154 Frequently Asked Questions 90155 90002 90024 1. Can babies have quinoa allergies? 90025 90003 90002 Two key aspects of quinoa are gluten-free and hypoallergenic nature. But like many foods, quinoa is not an allergy-free food. Be careful while offering quinoa to your baby. 90003 90214 90215 Firstly, rinse thoroughly to remove saponin.90216 90215 When you feed quinoa for the first time, observe for any reactions. 90216 90215 Seek medical advice if you notice any classic allergy symptoms. 90216 90215 Always introduce foods one at a time so that you can know if your child is allergic to a particular food. 90216 90215 Once you are convinced that quinoa is safe for your little one, you may continue to feed it. 90216 90219 90002 90024 2. Is quinoa better than rice? 90025 90003 90002 Both rice and quinoa add nutritive value to your diet and offer health benefits.However, they slightly differ in their mineral and vitamin content and hence, show different effects on health. 90003 90214 90215 Both share similar calorie and macronutrient content. And contribute to your daily vitamin B intake. 90216 90215 Quinoa offers more protein and dietary fiber than brown rice and is a better source of magnesium and iron. 90216 90215 Brown rice provides you more minerals like selenium and manganese than quinoa. 90216 90219 90002 If you want your baby to develop a taste for quinoa, introduce the food early in their life.Remember, the sooner you introduce your baby to healthy food and habits, the easier it is for them to continue. 90003 90002 Have you tried quinoa for your little one? Do you have a recipe to share? Then go ahead and type it out in the comments section below. 90003 90170 References: 90171 90170 Recommended Articles: 90171 Was this information helpful? .90000 Health Benefits of Quinoa | The Chopra Center 90001 90002 90003 Quinoa 90004 (pronounced «keen-wah») is known as an ancient Andean grain, but it’s not a grain-it’s a seed! Quinoa seeds originated and is cultivated in South America along the Andes mountains. It comes from a stress-tolerant plant known as an 90005 Amaranthacean 90006 and has been cultivated for 4,000-5,000 years. It has become a staple in many modern diets. 90007 90008 Is Quinoa Healthy? 90009 90002 Because quinoa is a seed and not a grain, it has an ideal 90003 composition of nutrients 90004.The balance of oils, protein, and fat in quinoa has led it to become what’s known as a 90005 functional food 90006. This means that quinoa provides the body with a good source of important vitamins, minerals, fatty acids, and antioxidants to protect the brain and cell membranes, and boost overall nutrition for the body. Let’s take a closer look at exactly what those nutrients are and the roles they play in your health. 90007 90008 Quinoa Nutrients 90009 90002 Quinoa stands out in the world of food because although it mimics a grain in its uses, it’s much more nutrient-dense.It packs a powerful punch of macronutrients, vitamins, and minerals. 90007 90002 90021 Protein 90022: Unlike most plant-based foods, quinoa is a 90005 complete protein 90006. A complete protein means that it contains all the essential and non-essential 90003 amino acids 90004. Since amino acids are the building blocks of protein, this makes quinoa a fantastic choice to help those who are following a vegan or vegetarian diet get adequate amounts of protein. 90003 Dietary protein 90004 is needed to build muscles and tissues in the body, as well as protect the immune system by creating antibodies to fight infection.But unlike animal-based proteins, most plant-based sources of protein are not complete proteins. Quinoa stands out in that sense. In just one cup of cooked quinoa, you get 90003 8.14 g of protein 90004 and all the amino acids! 90007 90002 90021 90003 Fiber 90004 90022: Fiber, both soluble and insoluble, is helpful for keeping you fuller longer and regulating the digestive system. Quinoa contains 90003 5.2 g of fiber per cup 90004, so you’re getting a good amount of dietary fiber to help improve your digestive system overall.90007 90002 90021 Fat 90022: You may not think quinoa can provide healthy fats, but according to the United States Department of Agriculture (USDA), there is 90003 3.55 g of fat 90004 per 1 cup of cooked quinoa. This is because quinoa is a seed, so it has the ability to provide 90003 unsaturated fatty acids 90004. Unsaturated fatty acids like omega-3s are important for the 90003 health of cell membranes and for their anti-inflammatory properties 90004. 90007 90002 90021 Vitamins and minerals 90022: Beyond the simplicity of protein, fiber, and fat, quinoa supplies the body with the following vitamins and minerals that all play a role in the proper functioning of the human body.In just 90003 1 cup of quinoa 90004, you get: 90007 90002 Eating quinoa supplies the body with an abundance of vitamins and minerals, and it also provides many other important health benefits. 90007 90002 90059 90007 90008 Health Benefits of Quinoa: Gluten Free 90009 90002 As a seed, quinoa is naturally gluten free! This makes quinoa ideal for those who have been diagnosed with celiac disease or someone following a gluten-free diet. Quinoa is superior to other gluten-free grains like rice or corn because it provides a 90003 higher nutrient profile 90004.90007 90002 For some people with celiac disease, grains like rice or corn can be irritating to the gut, but 90003 studies show 90004 that quinoa is more easily tolerated by those with celiac disease and does not trigger any inflammation or digestive distress. It can be a staple in a gluten-free diet. But quinoa does not benefit only those people following a gluten-free diet-it can be enjoyed by anyone! 90007 90008 Health Benefits of Quinoa: Weight Loss 90009 90002 Quinoa has insoluble fiber, which helps keep you fuller longer and lose weight.It increases satiety, so you experience a feeling of fullness without overeating. Between the fiber content of quinoa and the amount of protein it provides, quinoa 90003 has been associated with 90004 reducing weight gain. Substituting traditional grains like wheat or rice with quinoa can be one small change that will provide more fiber and protein that can help you reach your weight-loss goals. 90007 90002 90003 One study found 90004 that simply consuming 50 g (approximately 1/4 cup) of quinoa per day can lower serum triglyceride levels in an individual who is overweight or obese.Triglycerides are a type of fat that circulates in your blood. The calories that you consume in your diet that are not used by the body immediately are stored as triglycerides in your fat cells. 90007 90002 That same study also showed that eating 50 g of quinoa daily reduced the incidence of metabolic syndrome by 70 percent! Metabolic syndrome is 90003 described by the Mayo Clinic 90004 as a «cluster of conditions-increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels-that occur together, increasing your risk of heart disease, stroke, and diabetes.»90007 90008 Health Benefits of Quinoa: Heart Health 90009 90002 Any time you can support a healthy heart with food, you should. Heart disease is rampant in the U.S., and quinoa helps reduce risk factors like elevated cholesterol levels and high blood pressure because of the specific nutrients it contains. As mentioned above, quinoa contains healthy fats like omega-3 fatty acids like alpha linolenic acid (ALA). 90003 One study has found 90004 that ALA has a positive effect on cardiovascular disease by helping to reduce blood pressure and cholesterol levels.These are important aspects to keeping your heart healthy and taking steps to prevent heart disease. 90007 90002 Quinoa also 90003 contains potassium 90004, which is important to consume given that the standard American diet is high in sodium. The body needs a proper balance of sodium and potassium to keep blood pressure levels in check. 90003 Researchers have found 90004 that potassium greatly reduces blood pressure, which in turn reduces chances of encountering more serious issues like stroke and coronary heart disease.90007 90008 Health Benefits of Quinoa: Bone Health 90009 90002 Quinoa contains high levels of manganese-1.2 mg per 1 cup of quinoa. What does manganese have to do with bone health? 90003 Manganese 90004 is an 90005 essential nutrient 90006, which means your body needs it to perform necessary functions. For manganese, that means assisting in bone formation. It is important to help build up your bones to prevent osteoporosis. 90007 90002 Manganese is not the only superstar for bone health; magnesium is also found in quinoa and is good for the bones.90003 Studies show 90004 that magnesium is helpful for increasing bone mineral density. The density of your bones is crucial for the prevention and treatment of osteoporosis. Quinoa provides 118 mg of magnesium per cup, which is 28 percent of the recommended daily intake for women 31-50 years of age and 37 percent of the recommended daily intake for men aged 31-50. Good news, vegans, you can support your bone health without dairy-just eat more quinoa! 90007 90008 Health Benefits of Quinoa: Diabetes-friendly 90009 90002 Diabetics have to be very mindful of their sugar intake, which means grains are not always the best choice since they break down into sugars during digestion.Since quinoa is a seed, it’s a healthy and nutritious option for those with diabetes. Quinoa provides an arguably ideal ratio of protein to carbohydrates (1 g of protein per 4.3 g of carbohydrates). A study showed that for adult women, increasing the proportion of protein to carbohydrate aids in feeling more full after meals, which has a positive effect on weight loss. And quinoa’s fiber content of 90003 5.2 g per 1 cup of quinoa 90004 slows digestion and absorption of sugars into the bloodstream.90007 90002 Not only is quinoa a safe option for diabetics, but one 90003 study has found 90004 that it also can help improve glucose tolerance, meaning the effect that glucose consumption has on overall blood sugar levels. 90007 90008 Types of Quinoa 90009 90002 There are three varieties of quinoa. They all have different textures and are all fairly neutral in taste, meaning they take on the flavor of other ingredients in the dish. 90007 90123 90124 White quinoa is the most common and fluffiest in texture of the three.It also cooks the fastest. The flavor is slightly nutty, but fairly mild so it works wonderful as a base for many recipes-including sweet variations. 90125 90126 90124 Red quinoa is nuttier in flavor and also holds its shape much better than the white variety. It holds up well in cold salads and food preparations where you want a distinct grain texture. 90125 90126 90124 Black quinoa has the most unique flavor of the three varieties. It is sweet, but earthy. It’s denser than the other varieties so needs to be cooked longer to get the desired texture.90126 90132 90008 Cooking Quinoa 90009 90002 Although quinoa is a seed, it cooks similarly to grains like rice. It’s most commonly cooked in a pot on the stove. When cooking quinoa, you want to use a 1: 2 ratio of quinoa to liquid. If you’re using 1/2 cup dry quinoa, you would use 1 cup of liquid. 90007 90002 When it comes to choosing a cooking liquid, remember that quinoa is bland in flavor so using a flavorful liquid to cook it in will make it more flavorful and interesting to your palate.You can use vegetable, chicken, or beef broth. Or use water and add spices to the water as it cooks. If you’re making a quinoa breakfast cereal, you can cook it in almond or coconut milk. The great thing about cooking quinoa is that it takes on any flavor you put with it, so the possibilities are endless! 90007 90008 Quinoa as a Base 90009 90002 Quinoa is useful as a base for cold salads, stir fries, in soups, stews, or even used in meatballs instead of breadcrumbs. It’s also delicious baked in the oven with almond milk, cinnamon, and topped with fresh berries.Because its flavor is neutral, it can be used in both savory and sweet preparations. 90007 90002 There are lots of products on the market that use quinoa because it is nutrient-dense. Gluten-free pastas are made with quinoa flour, as well as other gluten-free items like cookies, baking mixes, and protein bars. It’s versatile and a more nutritious option than items made from regular white flour or even another gluten-free flour like rice flour. 90007 90002 Because of quinoa’s nutrients, the health benefits it provides, and the versatility it offers in its cooking preparations, it’s clear that quinoa is a front runner in the food world.If you have not tried quinoa yet, pick some up the next time you’re grocery shopping, and begin cooking quinoa to reap the myriad of quinoa benefits! 90007 90002 90003 * Editor’s Note: 90004 90005 The information in this article is intended for your educational use only; does not necessarily reflect the opinions of the Chopra Center’s Mind-Body Medical Group; and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.90006 90007 90153 90002 Learn how to make the best choices each day for health and happiness with our introductory online course, 90155 Discovering Ayurveda 90156. 90157 Learn More. 90158 90007 .